Double Kettlebell Push Press
- Primary muscleDelts
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Push
A quick dip and leg drive launches both kettlebells past the sticking point, letting you push press meaningfully more than you can strictly press. With the bells resting in the rack against your forearms rather than balanced in your palms, the catch at the shoulders and the stabilization at lockout feel different from the same movement with dumbbells.
How to do the Double Kettlebell Push Press
- Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
- As the kettlebells reach the top, press them fully overhead, locking out your arms.
- Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without kettlebell
Frequently asked questions
What muscles does the Double Kettlebell Push Press work?
The Double Kettlebell Push Press primarily works the delts. It also involves the triceps and abs, which assist the movement and stabilise the joints.
Is the Double Kettlebell Push Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Double Kettlebell Push Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Double Kettlebell Push Press?
If you cannot do the Double Kettlebell Push Press, try the Dumbbell Push Press, the Standing Alternating Neutral Grip Dumbbell Shoulder Press or the Standing Single Arm Neutral Grip Dumbbell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Double Kettlebell Push Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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